FCF #167
- WARM-UP
-
1) Tabata Jump Rope Drill Set #1- 8 intervals.
- 1/2 Singles
- 3/4 Alternating
- 5/6 Double Unders
- 7/8 Double or Triple Unders
- 2) 2 Rounds
- 15 Arm Circles per side
-
15 Pipe Pull Aparts
- 10 Pass Through with Pipe
-
10 Second Hollow Hang
-
10 Second Arch Hang
- SKILL/PRACTICE
- 1) Hang Power Clean Progression
- *Perform 3-5 reps of each progression and 10 reps of the full movement
- 2) Pull-Up Scaling if need be
- TRANSITION AND BUILD UP
- Build up in load for the Hang Power Clean doing 5 sets of 3 reps increasing in load and set-up pull-up area for scaling as needed.
- Met-Con (CAP 15)
- 100 Double Unders
-
immediately into:
- 15-12-9-6-3
- Hang Power Clean (155/105)
- Chest to Bar Pull-ups
- upon completion of the final pull-up
- 100 Double Unders
- SCALING OPTIONS
- 1) Double Unders
- If you are not proficient at double unders practice for 2 minutes each time 100 double unders is rx'd
- 2) Hang Power Cleans
- The first 15 reps should be challenging but achievable in 1 set. Scale load accordingly to achieve this.
- 3) Chest to Bar Pull-ups
-
If the athlete can perform no more than 10-15 reps unbroken scale to 10-8-6-4-2
- If the athlete can perform no more than 5-10 reps unbroken scale to 7-6-5-4-3
-
If the ahtlete cannot perform a chest to bar pull-up scale to a jumping chest to bar pull-up
- Extra Work
- 50-100 Abmat Sit-ups
- Forearm stretch, 2 minutes